Want to lose 20+ lbs in the next 3 months?

Make these 9 simple changes:

1. Remove junk food from around the house Junk food cravings can derail a good diet.

It’s easy to snack when there are chips, candy, etc. nearby.

The solution is simple - don't keep this stuff around you!

Relying on willpower is a bad strategy.

Instead, adjust your environment so that making good decisions is easy.

Modern "food" is killing you.

Here are 9 chemicals poisoning the foods you buy at the store: 1. Vegetable oils.

Vegetable oils, or "seed oils," are the most widespread and unhealthy chemicals on this list.

These are in everything from breakfast cereals to butter substitutes, and can cause:

- Cancer
- Strokes
- Heart attacks

Avoid these as much as you can!

7 nutrients that you're probably deficient in (and where you can find them): 1. Vitamin D

Vitamin D is critical for your bone health.

Deficiency in this vitamin can cause Osteoperosis, bone pain, and other issues.

Roughly 42% of US adults are deficient.

Spending 30 minutes outside in the sun each day is a great way to up your vitamin D intake!

The 7 fundamental fitness truths I wish I knew sooner: 1. You need a calorie surplus to gain muscle

Unless you're a total beginner, you're not going to put on muscle mass if you aren't eating.

Your muscles need fuel in order to grow. Give them the building blocks they need by consuming whole food, high-protein meals.

Give me 110 seconds to show you the 11 foods that helped me transform my physique: 1. Ground beef

This is one food that I consume almost every day. Ground beef is nutritious, protein-packed, and cost-effective.

I typically get the 85% lean/15% fat grass-fed beef, which is only $7/lb or so at Whole Foods.

5 tips to help you enjoy candy, french fries and beer while still staying lean: People think of fitness in absolutes.

"You should never miss a workout."

"You can't deviate at all from this diet."

In reality, all this restrictiveness does is make your program unsustainable.

What IS sustainable, then?

The 7 best things that will happen when you lose weight: 1. Look better

This is the most superficial benefit for sure.

BUT there's nothing quite like looking in the mirror and truly being satisfied with your body (I can confirm).

Plus, looking better influences so many other areas of life, which I'll talk more about below.

Struggling to keep the fat off?

You need to read this: There are a lot of diet programs out there that can help you lose 10lbs, 20lbs, even 30lbs.

They may come with meal kits, calorie tracking, restricted eating plans, or all of the above.

If you hop on any of these programs and follow it to a "T," chances are it will work.

BUT

You've been lied to.

Big Food has tricked you into thinking these 13 things are "healthy": 1. Breakfast cereals

Cereals are often given labels like "heart healthy" and "whole grain."

It's all BS.

Breakfast cereals are heavily processed and filled with vegetable oils + added sugars.

They are some of the most unhealthy foods out there.

Your lack of confidence is holding you back from living the life you deserve.

If you want to bulletproof your confidence, read this: I used to be the least confident guy there was.

Back in high school, I was really shy. I was never able to speak up in social situations, never able to talk to the pretty girl, and never able to *really* be myself.

It held me back from living the life I wanted!

Added sugars are destroying your insulin cycle and ruining your health.

Here's how: You probably already know that added sugars are bad for you.

But has anybody ever stopped to explain *why*?

This is the story of what they can do to your body: